Cowboy Beef and Bean Chili

By

Anything but dainty, this healthy cowboy beef and bean chili recipe is hearty with the addition of mushrooms and beer. To keep the saturated fat low, we use one pound of ground beef and add whole-grain bulgur to boost the volume and fiber in this chili recipe. After all the ingredients are added to the pot, we like to slowly simmer our chili for close to an hour to develop the best flavor, but if you’re in a hurry, reduce the liquid by half and simmer for 20 to 25 minutes.

photographer:
Erica Allen

Time:
90 minutes
(40 minutes prep)

Ingredients

3 tablespoons extra-virgin olive oil or canola oil

1 pound 90%-lean ground beef

1 large onion , diced

4 cloves garlic , minced

8 ounces mushrooms , diced (about 3 cups)

1/2 cup bulgur

2 tablespoons Worcestershire sauce

2 tablespoons ancho chile powder (see Tip)

1 tablespoon chili powder

1 tablespoon paprika

2 teaspoons ground cumin

1/2 teaspoon salt

2 15-ounce cans no-salt-added kidney beans , rinsed

3 cups reduced-sodium beef broth

1 12-ounce bottle lager-style beer

Directions

Heat oil in a Dutch oven over medium-high heat. Add ground beef, onion and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, 3 to 5 minutes.

Add mushrooms and cook, stirring occasionally, until the mushrooms are starting to soften, 5 to 7 minutes.

Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.

Ancho chile powder, made from dried poblano peppers, has a mild, sweet spicy flavor. Look for it in the spice section of well-stocked supermarkets. Other mildly spicy chili powder can be used in its place.

Nutritional Facts

Servings

6

Serving Size

about 1 1/2 cups

Calories

393

Carbohydrates

38 g

Fat

14 g

Saturated Fat

4 g

Protein

27 g

Cholesterol

49 mg

Dietary Fiber

15 g

Potassium

1044 mg

Sodium

593 mg

Yield

6 servings

about 1 1/2 cups each

Exchanges

1 1/2 starch

1/2 vegetable

1 lean meat

2 medium fat meat

1 1/2 fat

Zinc

37% daily value

Vitamin A

36% dv

Potassium

29% dv

Iron 28% dv

Magnesium

21% dv

In partnership with
EATINGWELL® is a registered trademark of EatingWell, Inc.